Nutrition Strategies for women to improve fertility at 40 and over

Here are some of the suggested nutritional supplements women can take to improve fertility outcomes at 40 and over:

Essential nutrients:

• Folate: Supports healthy fetal development and reduces the risk of neural tube defects. Aim for 400 micrograms daily, even before pregnancy. Good food sources include leafy green vegetables, beans, and fortified cereals.

• Vitamin D: Plays a role in reproductive health and egg quality. Aim for at least 1,000 IU daily. Sunlight exposure and fatty fish are good sources, but supplementation may be necessary.

• Omega-3 fatty acids: May improve egg quality and embryo implantation. Aim for 1,000 mg daily. Fatty fish like salmon, tuna, and sardines are good sources, but supplementation with fish oil may be helpful.

• Coenzyme Q10 (CoQ10): An antioxidant that may improve egg quality and mitochondrial function. The recommended dose is 600 mg daily.

• Myo-inositol: A vitamin-like substance that may improve egg quality and ovulation. The recommended dose is 2-4 grams daily.

Other potentially beneficial supplements:

• DHEA: May improve egg quality and ovarian function in women with diminished ovarian reserve. Dosing varies, consult a healthcare professional.

• N-acetylcysteine (NAC): May improve egg quality and reduce oxidative stress. The recommended dose is 600 mg daily.

• Vitamin E: An antioxidant that may improve egg quality and reduce the risk of miscarriage. The recommended dose is 400 IU daily.

• Zinc: Essential for egg development and ovulation. Aim for 15 mg daily. Good food sources include oysters,red meat, and poultry.

• Selenium: Important for antioxidant protection and egg quality. Aim for 200 mcg daily. Good food sources include Brazil nuts, seafood, and organ meats.

Before starting any supplements:

• Consult with your healthcare professional to discuss your individual needs and potential risks and interactions with other medications or supplements.

• Choose high-quality supplements from reputable brands.

• Be aware that supplements may not work for everyone. It's important to monitor your progress and discuss any concerns with your healthcare professional.

Additional tips:

• Maintain a healthy diet rich in fruits, vegetables, whole grains, and lean protein.

• Engage in regular physical activity to maintain a healthy weight and promote overall health.

• Manage stress through relaxation techniques like yoga or meditation.

• Get enough sleep (7-8 hours per night).

It's important to remember that improving fertility is a complex process and there is no single magic bullet. However, taking a combination of these nutritional supplements, along with healthy lifestyle choices, may help increase your chances of a successful pregnancy at 40 and over.